The day before your long-distance run, limit or avoid sugar alcohols like ... If you’re going to eat a high-fat diet, do it at least 6 hours before you run. Drink plenty of fluids.

9am Sourdough with strawberry jam and a banana and a glass of tropical juice. 9:30am While running I have a Gatorade. 11:30am After a workout, it’s always a protein shake. I also have three ...